Creatine is an excellent supplement for bodybuilding. According to many experts and athletes, this supplement is the best bodybuilding supplement. You must have heard about the effects of this supplement on muscles.
In this article, we want to fully discuss this supplement, how to use it, how much to use, and the best time to use this supplement.
What is creatine?
Creatine is a substance that is naturally produced in the human body. There is creatine in many foods such as meat, but to build more muscle, it is necessary to consume more of this supplement.
In general, creatine provides the energy needed by the muscles during heavy training, and in this way causes the muscles to grow as much as possible.
There are different types of creatine, and creatine monohydrate is one of the best creatines for bodybuilders to choose in terms of effectiveness, cheapness, and safety.
The amount of creatine monohydrate
Creatine monohydrate has a loading period, the meaning of the loading period is that in the first week of using the creatine supplement, we consume 20 grams daily to increase the body’s muscle reserves, after the first week, it is sufficient to consume between 5 and 10 grams of this supplement daily. do.
Note: Using creatine monohydrate supplement causes water retention in the body, so you should drink more water during the day so that your body does not get dehydrated.
When to use creatine:
Research has shown that the time of creatine consumption during the day does not have much effect on the performance of bodybuilders, but according to the experiences of prominent bodybuilders, it is better to consume creatine monohydrate before or after training.
If creatine monohydrate is consumed after training, it helps muscle recovery and you can see a better quality version of your body in the next workout. Also, creatine supplement reduces inflammation and improves muscle damage.
Note: Creatine supplement is used during the bulking period and should not be used during the cutting period because this supplement is basically a bulking supplement.
Tip: Take creatine supplements on rest days to maintain its reserves in your body.
What are the benefits of creatine in bodybuilding?
1 increase in strength
Whether you are a beginner or an advanced bodybuilder, you can see your strength increase by consuming creatine monohydrate. A study has shown that creatine can increase your strength by twenty percent. Also, endurance athletes who want to see their strength increase can use this supplement. do
- Increasing muscle mass
Another benefit of Kratban is increasing muscle mass. Of course, this is not done directly, and creatine, by increasing the energy level, makes you lift heavier weights and grow your muscle mass.
The use of creatine in men will also increase the level of testosterone.
Testosterone is a male hormone that increases the level of muscle building in the body.
3 increasing the body’s hydration level:
Creatine causes water retention in the body and can be useful for those who are prone to dehydration and high temperatures.
4 complementary effects to increase glycogen
Strength bodybuilders use carbohydrates to increase their glycogen levels before heavy competitions, while creatine consumption can increase glycogen levels by up to 53%.
5 reduction of inflammation and cell damage
Creatine can reduce cell damage during intense exercise. Athletes who consume creatine experience less muscle pain and inflammation symptoms compared to others.
6 effects of creatine on the human brain
In addition to the effects on muscle building, creatine also has beneficial effects on the brain. The brain stores phosphocreatine and needs a lot of ATP for optimal performance.
Creatine in the body improves this process and gives its phosphate to brain cells.
Using creatine improves these diseases:
Brain and spinal cord injuries
Memory performance in adults
Other benefits of creatine
Improvement of non-alcoholic fatty liver
Fighting high blood sugar